Wanna be Elite...

Training Training Logs
701

[quote]TheTexican wrote:

Bronzed, buffed, and beautiful, BRAH!![/quote]

It’s funny cause I am quite possibly the whitest non-albino walking around on this planet…but I have high hopes for the melanotan! haha

[quote]kpsnap wrote:
Sounds like your hip is back on track. Good news.[/quote]

Yahhhh…its still feeling pretty good…I actually think the deadlifts the other night ended up helping it…

8/16/12

That awkward moment when you show up at the gym planning to do arms, and realize it is not arm day, but do arms anyway…god my transition to bodybuilding is complete

Close Grip Bench (5x3): 315
Power Curl (8, 4, 2, 4, 8): EZ+80, +100, +120, +90, +70
Incline Cable Pullover (3x25 seconds): 70
Cable Curl (3x25 seconds): 50
Pullover Skull Crusher (3x25 seconds): EZ+70
Hammer Curls (3x45 seconds): 30’s
Machine Curl (3x45 seconds): 70

So yeah, somehow I thought it was arm day so went to the gym planning to do arms…it turns out it was actually OHP/Bench day since I did my arms workout last Sunday, but since I go to a different gym for this workout that has a better curl bar and is like half an hour away, I decided to just do arms as planned…plus I didn’t have my weights for OHP written down. I reckon I will make that workout up on Sunday or something.

I have to get on a better schedule.

Anyways, this was the first week of Cycle 3 of the gun show program. Still going well. i decided to keep the bench weight the same since I think I started a bit too high, though was never anywhere close to failure. Also kept machine curl weights the same since it makes me cry. All other weights were increased 5-10 pounds over last cycle.

Its amazing how much easier the 25 seconds of reps are than the 45 seconds…this workout was cake…still a good pump though! Boom

I will deadlift tomorrow or Saturday…more than likely going to be on Saturday since I will go see the Expendables 2 tomorrow night…I will also eat 4 pounds of raw meet, drink a litre of bourbon, and impregnate 6 models…all at the same time…god I love man movies.

702

LOL

703

[quote]VTBalla34 wrote:
8/9/12

Agile 8

Sled Drags (160): 5 backwards drags, 5 forward sprints (about 40-50 yards or so)

Crying x infinity

Lat Pulldowns: 5x10
Kroc Rows: 125x17
Shrugs: 135x10, 185x10, 225x20
Face Pulls: 4x10
Back Extensions: 4x10
Decline Situps: 3x15

Met my buddy at the gym to do sled dragging…I had planned to come in earlier and get a lift in before and do the conditioning after, but work got in the way so just had time to do the warmup beforehand instead. The sled drags kicked my mother fucking ass. Sprinting is no problem at all, but the backwards drags are absolute murder. I would be straight for the first half of the gym, but by the second part I was standing straight up and had to rest due to lactic acid building up. It was insane.

Got done with those and chilled a bit. Had some time to kill before my team building BBQ so decided to just lift instead. Did not feel good enough to do deadlifts today, but got a pretty decent back workout in.

After talking to my buddy who trains there about Kroc Rows, I learned that mine are pretty sad. I had no idea. I know they’re hard as shit though! Perhaps a weak link? He is about 200 pounds and has done the 130’s for 25-30 reps. that is with straps (and the fucking handles on these things are huge and hard to hold) but still…I’m light years away from that.

Pretty good session overall though.

I don’t know why I’m doing shrugs. Being in the smith machine makes me feel unmanly and I really don’t think I get anything from them. Plus my traps are all out of whack anyway and have different movement patterns, but maybe the shrugs are good for that?

Going a bit heavier on the face pulls on back day. I had been doing these for higher reps, but with baby weights (like 25 pounds) solely for shoulder health. But I think going heavy will help to build up some mass back there as well, and I’ll keep doing the lower weight/higher rep stuff on one of my upper body days.

These back workouts are taking me a very long time to complete. THis one was like 1.5 hours. I think its because I really have no idea what to do for “back” so just kind of wander around a bit in between exercises trying to think of the next one to do and how to program it.

Decline situps surprisingly were not at all uncomfortable for my back. I had figured they would be and I would feel like shitting out my spine. No stress at all.

Flying back to DC tomorrow so no workout, but will hit up arms on Saturday I reckon.
[/quote]

Excuse me good sir but I am weighing in at about 205.2 the last few weeks. I am all caught up on the training log and currently in for the ride.

P.S hopefully we will meet on the platform sometime soon.

704

Still killin’ it in here big fella. Also… WHERE THE DUNK VIDS HOMEY???

705

[quote]VTBalla34 wrote:

[quote]scj119 wrote:
First you start bodybuilding, now you’re doing a bench only competition? Shouldn’t you be on a Jersey Beach fistpumping somewhere?[/quote]

Just wait till my Melanotan comes in![/quote]

LOL!!

This bench only thing sounds fun! Bench is my faveskies!

Plus the fact that it’s in vegas! You gonna do some gamblin’?

706

[quote]MacSaintson wrote:

Excuse me good sir but I am weighing in at about 205.2 the last few weeks. I am all caught up on the training log and currently in for the ride.

P.S hopefully we will meet on the platform sometime soon.[/quote]

haha my bad I’ll keep better track in my log of everyone’s weights

[quote]WhiteFlash wrote:
Still killin’ it in here big fella. Also… WHERE THE DUNK VIDS HOMEY???[/quote]

Thanks buddy…still keepin on keepin on!

No dunk videos because no basketball since…fuck…like February or sometime…I only play for 3 months out of the year…sucks cause by the time I knock the rust off it is over haha

[quote]Spock81 wrote:

This bench only thing sounds fun! Bench is my faveskies!

Plus the fact that it’s in vegas! You gonna do some gamblin’?[/quote]

I wish they would do an OHP competition…that would be awesome! Fuck the bench, putting a barbell overhead is where its at!

Gamble? Is the Queen Protestant? Are all southern baptist preachers closeted homosexuals? Is steak delicious?

Fuck yeah I’m going to gamble…in fact if I’m on a hot streak, I’m not even showing up to the meet! Mark that

707

8/17/12

Deadlift (3x5): 310, 360, 410
Squat (5x10): 225

Prowler: 90 pounds x failure (6 trips lol)

First time deadlifting in a couple months and it went pretty well. The set at 360 felt much harder and uglier than the top set at 410. I probably should have eased back into it a bit more than this with some triples or something, but fuck it, gas on the accelerator bitches.

Hit up the BBB squats at 50% training max after main deads. This was very painful. Form came undone on the last couple reps of the last set. Got the dreaded “butt wink” for the first time ever…even when I’ve failed squats before its never happened…I guess since the weight was so light it actually allowed me to break form without dumping it…not gonna do that anymore

Prowler kicked my ass…I am in very bad shape right now…that will change

8/19/12

OHP (531): 185, 210, 235 (5) PR!
Bench (5x10): 220
DB Rows: 50x6, 80x6, 100x3
Kroc Rows: 120x20

Was feeling pretty good on the OHP tonight so decided to really push it. Plus I realized I hadn’t hit a reps PR in any lift since April since I basically haven’t been doing any reps. That needed to change.

Got 4 real easy reps and 1 grinder. I would have had 5 easily and could have hit 6 but got out of the groove on #5 and had to muscle the fuck out of it so stopped there.

I paid for this PR on the bench. Sets of 10 started getting pretty tough on the 3rd set and the 5th set was brutal.

Finished up with some Kroc Rows. I had been using the 125’s on travel but noticed tonight my gym tops out at 120’s so I will be using those for a little while. At least until I can get it 30 reps. THen I will investigate other options I suppose.

Life news:

My motorcycle is messed up and I can’t figure out what is wrong with it! The battery keeps dying and leaving me stranded–its happened twice now. I spent all day fucking around with it cleaning the terminals and connectors and shit, and took it to Advance to get it tested. They said the cells were still good and it just needed a charge. That seems to check to chart since it will run fine if I leave it on the charger for a while. It seems like it is not charging while riding, which means the generator or something in it is messed up.

I did a voltmeter test across the terminals while revving it up (my girlfriend got to sit on it and rev it–she liked that a lot) and it only got to like 12.2 volts and should have been between 13.5 and 15, so definitely not getting the juice to the battery like its supposed to.

Gonna do a bit of digging and tear down the generator compartment sometime this week and see if I can figure out what the fuck is up.

That means bourbon drinking will also occur!

708

leakage problem maybe?

709

I disconnected the negative cable from the terminal and hooked it up to my multi-metter. There wasn’t any current passing through it, so I don’t think so. Besides, you wouldn’t get that much leakage while revving the thing.

710

Let me know what you find. My experience with electronics is very minimal.

711

8/20/12

Agile 8

Squat (3x3): 315, 360, 405

Workout sucked ass…weights felt heavy and I was not really motivated to lift. I think I was still recovering from my dead/squat/prowler session a few days before. Got all reps but they were not easy.

Setup for BBB deadlifts, did a couple of warmup sets, and decided to head home and eat.

Skipped my arms workout last night because I was still feelin beat up so took a 3 hour nap instead. I think I may be getting sick. Gonna try to hit it tonight.

Still don’t know what’s wron with the bike because I haven’t worked on it at all. Now I have to replace the brake pads on my car which is tonight’s project. If I don’t run out of daylight, I will look at the bike too. Sucks both my modes of transporation are crapping out at the same time!

712

I’m back bitches…forgot to log a couple workouts, which included an Arms Blast and and OHP/Bench workout, but that’s about it…took off all last week because I was on travel in San Francisco and on top of working 12+ hour days, I was also feeling sick and had no energy so it was basically a recovery week.

Got back to the grind today in true blast fashion with not one, not two, but THREE workouts…wow

Started the prep for the bench meet coming up in 6 weeks and am following the peaking program of the rest of my team based on CT and Tim’s bench blast program:

Made some tweaks to it but overall the outline is the same

9/3/12 - Workout 1

Single Cluster Bench (8 clusters): 315
Close Grip Decline (5x5): 135, 185, 225, 255, 205

Warmed up to 315 for the cluster on bench. Each rep was paused and rest time was about 20 seconds or so in between reps. These were done as a straight set, meaning we did all 8 singles then the next person went and that was that.

I am going to be pausing every rep on bench this cycle. I have struggled with the pause at meets in the past since I never really trained it leading up and I don’t want to make that mistake again.

I’ve never done a decline bench press before and the motion was somewhat weird. No problem at all with the weight though.

Going to go up about 10 pounds for this next week. Maybe 15.

9/3/12 - Workout 2

Multiple Cluster Bench (5x3): 295
DB Seated Military Press (5x5): 25, 35, 45, 55, 40

Moved right from workout 1 to workout 2. This is because the gym closed early today on Labor Day so didn’t really have time to spread them out. I will probably take an hour or so in between workouts on Sundays and go grab some food or something going forward.

Bench was done with 10 seconds rest in between each rep. 3 clusters in each set. Then my training partners would do their set and we would rotate back through until we had all completed our 5 sets.

DB Presses were done with slow negatives (about 5 seconds down). These will be kept pretty light and are basically there just for shoulder health.

Will increase bench by 10 pounds next week.

9/3/12 - Workout 3

Drop Set Bench (3x): 335, 305, 275, 245
Strict EZ Curl: 70x5, 110x3, 117x2, 127x2, 135x2, 145x1, 155x1
90 Degree Cable Curl: 45x10, 55x8, 65x6
Straight Bar Curl: 65x8, 85x8
Triceps Rope Pushdowns: 5x8

Came back in a few hours later to knock this bad boy out after some food and relaxing. The 335 sets honestly felt easier than the 315 sets earlier in the day and were an absolute smoke show. I never really put much stock into the whole priming the nervous system business and all that, but it certainly seemed like I was more amped up for these sets after the earlier morning workout. Maybe there is something to it that I ahd previously dismissed.

Drop sets were basically peeling off 30 pounds after each rep with minimum rest in between (basically just long enough for my training partners to strip the weights). Did 4 reps down to 245, then everyone else went, then came back for a total of 3 sets.

Lots of curling afterwards.

I have never really curled for weight before (and never really curled before at all before doing the arms blast program). Time told me that 155 is pretty decent for a strict curl, so I decided to do the curl portion at the meet in October too. Fuck it, might as well.

Some b.s. assistance work followed to get a bit more volume and work in.

Going to move up 15 pounds on Bench next week since these were so easy.

All in all I really liked the 3x/day workout portion. It is only one day a week so its manageable. The other two workouts will be on separate days. Feeling sore as shit right now but I can definitely see this program doing wonders to get ready for the meet.

713

Damn dude, that’s a lot of benching. Good luck running up to your meet, even if you are a BOF now.

714

BOF? Ummm I curl as well…

715

[quote]VTBalla34 wrote:
BOF? Ummm I curl as well…[/quote]

I don’t even need to add a joke to that

716

I’m so confused in there. 5/3/1 templates are easy to read. I have no idea what’s going on in here. All I can say is, if nothing else happens ever in my life, I’m going to win at least ONE game of WWF. And I need to play my turn, I think. haha

717

BOF? Does that stand for boy of fitness?

718

Haha, I hope you are the powersports champion! Curling competitions, what is the world coming to. Ask them if you can use a sumo stance when you curl.

719

[quote]scj119 wrote:

[quote]VTBalla34 wrote:
BOF? Ummm I curl as well…[/quote]

I don’t even need to add a joke to that[/quote]

You’re just jelly!

[quote]TheTexican wrote:
I’m so confused in there. 5/3/1 templates are easy to read. I have no idea what’s going on in here. All I can say is, if nothing else happens ever in my life, I’m going to win at least ONE game of WWF. And I need to play my turn, I think. haha[/quote]

Don’t worry, regularly scheduled progamming will be forthcoming after the meet! Gonna give my back plenty of time to heal up nice and good and wreck shit in 2013!

And don’t hold your breath at ever beating me at WWF!

[quote]Spock81 wrote:
BOF? Does that stand for boy of fitness? [/quote]

Then it would be MOF…get it right! If you dont know, you better ask somebody!

[quote]jakerz96 wrote:
Haha, I hope you are the powersports champion! Curling competitions, what is the world coming to. Ask them if you can use a sumo stance when you curl.[/quote]

I have no idea what a powersports champion is, but you seem to be unclear of the rules of the sport known as Strict Curl (I wish I had a Dodgeball inspired video to show you right now but you’re just gonna hvae to settle with the link):

http://www.rawpowerlifting.com/pdf/Rules/English/General%20Rules.pdf

Page 10

tl;dr version: Yes sumo curling is allowed!!!

9/6/12 - 1.4

Full ROM Pin Press (6x3): 325
Speed Bench (9x3): 205
Face Pulls: 4x10

Not a very good workout today at all, but I got shit done. Didn’t get much sleep last night since I am on travel for work and was up late getting ready for my meeting today, which started earlier than I’m used to. Like 4.5 hours of sleep if I was lucky.

Also its southern Georgia so its hot as fuck. The gym was like 100 degrees so obviously i was sweating my ass off. Luckily I had some chalk in my gym bag otherwise I would have been SOL.

Pin Press was from about an inch off my chest. Will use straps and let the bar hang when I’m at the home gym, but had to make do with pin press today, which was pretty tough on the joints. Using the pussy pads from the squat bar on the pins helped considerably though (I guess it does have a useful purpose!).

Pin press was amazingly hard. I will only go up 10 pounds next week, and am considering just going up 5. I’ll talk to Tim about it. Each rep was done with full pause at the bottom. I am very weak at this when I lose all my stretch reflex.

Speed Bench was a long (2-3 second) pause on chest then forced up as explosively as possible. First few sets were slowish, but the middle sets were very fast. I think CT has talked about this in neural ramping and some other mumbo jumbo but it felt real today.

Finished off with some medium weight face pulls for balance.

Got a curl workout tomorrow and my last workout of Week 1 on Saturday.

720

1.5 - 9/8/12

Negatives Bench Press (4x3): 355
Hanging High Rack Press (5x3): 365

Negatives were super easy and light. Going up 15 here next week for sure.

Hanging High Press was pretty difficult. I think I recorded my second set:

I was thinking the ROM was a bit too short, but the straps were such a pain in the ass to setup that I wasn’t about to readjust it. Tim told me that it was ok as-is though, so no worries.

Fucked up on the hanging press, as I was supposed to work up to 365 for one single set instead of doing 5 sets at the same weight. Still trying to figure out when to use straight weight versus ramping up I guess.

I think I will be able to move up 10 pounds on these next week considering it will only be one set at 375 or whatever instead of 5.

Got my 3 workouts tomorrow (Monday). I am going to try to get on schedule to do these on Sunday since I don’t really have a lot of spare time on Monday with work and shit. Gonna try to get the first workout done during my lunch break, with second workout right after work then go out to lift with the rest of the team tomorrow night.